Sound sleep is of utmost importance for your overall health & wellbeing. Seven to eight hours of sleep is generally recommended for better physical & mental health. Insomnia can occur due to various reasons, out of which stress is a common factor. One in three people suffers from insomnia commonly. Certain food items induce good quality of sleep and help in getting a better sleep experience. This doesn’t mean that these food items will guarantee you more sleep but eating such foods helps in enhancing your chances of getting a good night’s sleep.
Certain changes in lifestyle and diet bring miraculous changes in getting more sleep and combating insomnia. Following are few food items which are believed to promote better sleep:
1. Figs
Figs are rich source of potassium, magnesium, calcium, and iron. And these minerals help in increasing blood flow and muscle contraction, which are key factors for falling asleep. Also, figs contain additional fiber that keeps you full.
2. Herbal Tea:
Herbal tea is proven to promote a good night’s sleep. Chamomile tea is commonly regarded as a mild tranquilizer or good sleep inducer. This even reduces anxiety and induces better sleep. Even lavender herbal tea and Valerian root extract are known to be the best bedtime calming & relaxing agents.
3. Almonds
A handful of almonds are enough to doze you off. Almonds contain tryptophan & magnesium in high quantities which helps in both naturally reducing muscle and nerve function and steady your heart rhythm.
4. Cherry
Cherry is highly rich in Melatonin, which helps in inducing sleep. Cherry along with nuts & oats is a rich source of Melatonin. It is believed when consumed regularly it helps regulate circadian rhythm.
5. Kiwi
Kiwis are rich in anti-inflammatory antioxidants like Vitamin C and Carotenoids, which are partly responsible for inducing sound sleep. Eating 1-2 kiwis before bedtime helps to sleep faster and for a longer duration.
6. Walnuts
Walnuts are rich in vitamins & minerals, they are known to have almost 19 vitamins & minerals. Eating walnuts improves sleep quality as they are rich in Melatonin. They provide alpha-lipoic acid (ALA), an omega-3 fatty acid that’s converted to DHA in the body. DHA may increase serotonin production.
7. White Rice
White rice is high in carbohydrates which contributes to a high glycemic index. The glycaemic index is a measure of how fast a food item can increase your blood sugar levels. It’s always suggested that high glycaemic index food items like white rice, at least 1 hour before bedtime helps in improving sleep quality.
8. Fatty Fish
Fatty fish like salmon, tuna, mackerel & trout are remarkably healthy. They are a rich source of Vitamin D. Moreover fatty fish are rich sources of omega-3-fatty acids specifically Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA). The combination of Vitamin D and omega-3-fatty acids has a lot of potentials to enhance sleep quality & enhances serotonin production as well. Eating fatty fish can help you sleep faster and more deeply.
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